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Let’s Take it to The Bank

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With full intentions on grabbing some EC this morning, YHC stepped out of the house on this January morning and as soon as I got to my car….lightning flash, thunder rumble. What??? January in NC. Wind blowing the rain sideways for awhile during the drive and upon reaching the Harris Teeter, I opted to not run EC with no other PAX being present and lots of lightning flashing at the time. Instead, I travelled the grounds (in my vehicle) to search for all possible closest spots of cover in the event the workout could travel a bit, but if we needed emergency cover. Safety first Q’s! As I waited, 2 PAX drove up and parked, honestly to my surprise, as they are relatively new to this operation we call F3. Laettner and Bobby Boucher were more than willing to step out and see what awaited them this morning. Big T-Claps to those guys for adhering to the core principle, “workouts are held outdoors, rain or shine, cold or heat.” The rain was falling hard as we commenced and some thunder continued to crack here and there.

FNG’s: Tough to headlock on a day like today.
Warm Up: SSH x 30 IC, Windmills x 12 IC and then heavy rain drove us under the Wells Fargo for a bit. Sir Fazio Arm Circles x 12 IC F/R, Imperial Walkers and Hillbillies x 12 IC. Standard Merkins x 10, Prisoner Squats x 30, 20 ct. per PAX People’s Chair.
The Workout: Rain having slowed, we ventured out. Word of warning if you don’t know…the rear on the shopping center becomes quite puddlesome when heavily raining. Shoes soaked for the day. We moseyed to the big red wall in the back and grabbed two handheld rocks designed for medium to high reps.

Shoulder blowout time with lots of noise provided by the downspouts. We did 28 counts IC of 1-2 punches with rocks (attempting to do fast hands…this was more for speed), followed by 28 count of Balls to the Wall. Repeato, except we did 21 counts, 14 counts, then 7 counts (per PAX this last one). Up the ladder we then went. PAX performed overhead presses with rocks IC followed by People’s Chair  for the same count. Counts were 7 IC, 14 IC, 21 IC, and 28 IC. Finally, we did 28 counts lateral raises with rocks followed by 28 count of BTTW, 21 counts of front raises with BTTW, 14 counts of bent over fly’s with BTTW. The PAX were glad when it was over. Mosey to the front of the building for a modified 7 of Diamonds.

YHC had previously planned to do the traditional version of this…both a stack and de-stack, but didn’t want to venture too far from potential shelter, so we chose a smaller loop out front and shortened the routine to fit the time left and eliminated 1 exercise each time around. Round 1: 7 burpees, 14 irkins on curb, 21 Prisoner Squats, and 28 alternating lunges. Round 2: 7 burpees, 14 irkins on curb, 21 Prisoner Squats. Round 3: 7 burpees, 14 irkins on curb. Round 4: 7 burpees. Round 5: 7 burpees. The rain was falling hard again about midway through this routine and I’d had enough of getting flooded out. Let’;s take it back to Wells Fargo for Mary.

Mary: 28 LSF’s IC, 21 Homer to Marge, 14 Pickle Pounders (all IC), WWI x 7. American Hammers x7 IC, WW2 x 14, 21 Shoulder Taps IC, and 28 LBC’s. Have a nice day!
Announcements: None except someone (Laettner) is doing his VQ at Thunder. Also, someone (Bobby Boucher) is joining Quiver as site Q of Downtown Train. Way to jump in and lead!
T-Claps (Recognition): These guys jumped into the rain with YHC. We made good on our duty stations today!
Prayer: Our Nation, COVID-19, recovery. Bobby Boucher took us out! To a drier tomorrow!

Bulbasaur, the best starter

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The last of YHC’s Pokemon Q’s was here and the best was saved for last – Bulbasaur, the grass starter. This was also YHC’s favorite starter and warranted what turned out to be the hardest workout.
FNGs:

None today – would have been a good one to flex on but c’est la vie.
Warm Up:

SSH x10 IC

Hip hinge x10 standard and x10 w/each foot forward

Daisy Pickers x10 IC

Sir Fazio x10 IC forwards and backwards
The Workout:

Tabata style – 60s on, 15s off

We built up to some complex movements:

Clean

Jerk

Clean & Jerk

Repeat those three three times through

Burpee

Single Arm Swing

Snatch

Burpee Snatch

Repeat those four three times through

Inspired by Dawgpound’s link in 1st F and combined with YHC’s desire to break down complex movements, we then broke down the Turkish Getup.

First 1/3 of the movement (lying prone to arm underneath)

Second 1/3 of the movement (from arm underneath to leg folded underneath)

Third 1/3 of the movement (from leg folded underneath to fully standing)

Full Turkish Getup

We repeated these all two times through and then did the full Turkish Getup for one more set.
Mary:

We were smoked – the Turkish Getups were brutal.

Yoga – downward dog, shoulder needle thread, forward fold, slow roll up
Announcements:

Wear Red on Friday – OurLegsForCrabLegs is back.
T-Claps (Recognition):

Skidmark for pushing us all to be better on OurLegsForCrabLegs and helping us remember why we do what we do.

Laettner, Cupid, Emeril, and Dawgpound for completing the Pokemon challenge. They earned their Poffins (aka muffins) – great work guys!
Prayer:

Our country, our pax to be the leaders and men that they are called to be.

Tag, You’re It

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Pax of 6 sharing the Womble playground with some kids who were playing tag.  Looks like they were having more fun than we were.

FNGs:  None

Warm Up:

SSH, Cherry pickers, good morning, fazio arm circles

The Workout:

Starting at the rock pile:

4 sets of five exercises:

10 curls

10 triceps presses

10 lunges

10 upright rows

10 shoulder press

 

Next to the playground for 25% of a Murph workout:

25 Pull-ups

50 Merkins

75 Squats

 

To the pavilion for a dice game.  Pax took turns rolling 2 dice and leading 10 reps of the corresponding excercise:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  10 minutes, rotating around the circle calling out a core exercise.

Announcements:  See Slack/Facebook

Prayer:  Kubota’s friend who’s wife recently passed away and for those suffering with covid.

Squirtle on the Track

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The second Pokemon Q of the week was dedicated to Squirtle, the water type starter. Squirtle is the 7th Pokemon in the Pokedex, so in honor of that we were going to be doing 700m repeat at short interval pacing. Those familiar with track work know that this is quite difficult (800m is the transition between short and long interval) so this was lined up to be a hard workout.

Had a good flurry of HCs the night before so it looked like we were going to get a good showing – the 10 pax that showed did not dissappoint that feeling, including some that are not regulars at the track. Great to see this AO gain a little bit of popularity.

YHC didn’t send out a watch workout to program – rather I was committed to keeping everyone realtively together and instruct on the fly.

FNGs:

Not today!
Warm Up:

Mosey to the track

Mosey lap around

SSH x10 IC

Daisy Picker x10 IC

Good Morning x12 IC

Grab some fence – side to side and front to back leg swings x6 IC each leg

Tiger claws x10

The Workout:

Pax split into two groups of 5 for an indian run of 400m (1 lap). Mosey to the 100m mark for the start of the 700m at short interval pace (the remaining 3/4 of that lap + one more). Pick up the six and indian run another 500m to recover. We repeated this for 4x 700m repeats – there were some good efforts in those repeats with multiple hacking instances after the finish, but sadly no merlot.

After a nice fellowship lap to cool down we lined up for some 100m strides. There was a bit of competition and it was opened up quite a bit. YHC called for 3 in honor of the three starters but Full House must’ve wanted to make sure Pikachu didn’t get left out and called for a 4th. I’m not one to dissappoint so we did a 4th.

Mary:

Mosey back to the flag for some yoga. Downward dog, forward fold, and a very fart filled happy baby.
Announcements:

Long ass run moved to March 27th based on new Wrightsville date. Refocuse of Wrightsville on Our Legs for Crab Legs – wear red on Fridays!
TED talks are online. Last one was kinda weak but the others are great – check them out! https://photos.app.goo.gl/DkR2igUggkb7V5tY9
T-Claps (Recognition):
Red (Red, not Redenbaucher) for really showing up today to support Emeril and Dawgpound. Pax of the year material there boys.
Prayer:
Our country. YHC took us out with a request that pax go out and act on the leadership skills they are gaining.

Charmander, the lizard Pokemon

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After moving back a week in the Q schedule for Crazy Ivan to support Steamboat’s V Q YHC found himself with three Qs in one week. It lined up close enough to Pokemon’s 25 year anniversary so it only made sense to coordinate the workouts around the original three starters.

 

Today’s workout celebrated Charmander, the Lizard Pokemon. Charmander is easily the most popular of the original three starters and is the one that YHC likes the least. Therefore there were no Charmander references during the workout – this guy has had enough love over the years, trust me.

 

Word was received the day before that CarPex was going to arrive in force as they were considering starting a steel mace workout. YHC made sure that we hit the highlight tour of exercises for them to learn from – was great to have the company (even if it did come with an excessive amount of mumble chatter – that’s what burpees are for!).

FNGs:

None today – would’ve been great, we could have named them after a Pokemon.
Warm Up:

SSH x20

Hips in a barrel x5 each direction

Burpees x5 – the mumble chatter was already over the top

Good morning x11 IC

Still too much chit chat so we grabbed our maces and moseyed to the top of the deck

The Workout:

We moseyed to just past the entrance to the upper deck and circled up for a demonstration of the death march. We then performed 1 in cadence.

 

Moseying the short distance across the deck pax were given a demonstration of the 360. We then did 10 on YHC’s swing.

 

We gravediggered back to where we started up top for 2 death marches. Mosey back to the other side for 9 360s – Dawgpound figured out what we were doing. Repeato for 11s all the way through.

 

After finishing the 11s we moseyed back down to the bottom level. Circling up at start YHC demonstrated the ballistic curl – we did 10 and then moseyed halfway down the deck. There we demonstrated the mace deadlift – two legged first then one legged. 1 IC and then a new exercise – we bunny hopped with the mace back to the start. 9 ballistic curls kept our 11s going. Getting short on time we dropped the mosey/bunny hop and did our 11s stationary after the 5 / 6 set.

 

In the circle pax were instructed to hold their mace vertically overhead. After taking a knee, putting a hand down, and swinging the leg through they realized they were getting a very detailed Turkish Getup demonstration. Following the one getup we performed 5x Side Plank tucks – these were supposed to be the star of another set of 11s but 10 of those wasn’t going to happen and the clock was not being kind at this point. We did another Turkish Getup on the other side followed by 5 more side plank tucks and we moved onto mary.

 

We grabbed some call for preacher’s chair with the mace out front horizontally – 10x IC was followed by 10x Homer to Marge IC two legged then 10x IC one legged. We repeated all of those again on the other side.

Mary:

American hammer w/mace – 20x IC

 

Freddie Mercury x10 IC

 

Yoga – downward dog, knee down crescent lunge, pigeon pose

Announcements:

YHC’s TED talk tonight – “So you want to be a runner?”

Long ass run January 30th – sign up form is online

T-Claps (Recognition):

CarPex pax for making the trip to learn the ways of the mace

Prayer:

Saddique for wisdom, Mike for COVID recovery, Fumunga for surgery recovery, our country for a smooth transition this week.

Emeril is Gonna Be Pissed

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Last minute changes can bring both good and bad. Sunday afternoon YHC was asked to swap the Q due another Pax being uncertain if he could make it. A site Q backs down from no challenge even though there was high probability I was going to sleep in but who am I to say no. I gladly accepted. The other Pax being uncertain of attendance now put his fate in M4L arriving at his house sometime prior to 0530. Good news. All were successful. YHC pre-blasted the workout, called out a few pax, and see who showed.

FNGs: None
Warm Up: Mosey around the complex with the first exercise being Good mornings x15 cc (LOL Emeril). Imperial Walkers x 10, Hillbillies x 10 with a fast Cadence count. Guess what was next, and why…5 burpees OYO (too much mumble chatter). Then 1 more burpee OYO for comments not satisfactory to the Q.
The Workout: Split the 14 men into 2 Indian Run lines. 1st lap Merkins, 2nd lap squats, 3rd lap LBCs. One leader was chosen from each group and when that pax got the front the group performed an the exercise. Started with 5 and increase by 5 every time he got to the front.

Mosey to the tennis courts for 7’s of reverse burpees and turkish getups. Indian run back to the basketball courts
Mary: Various stretches
Announcements: Lots. Ted Talk with Pikachu, Dumbo needs someone to help with a gate at HSFC, Long Ass Run, Q-Source discussions
T-Claps (Recognition): Bondo with the pulled calf pushing through
Prayer: Full House and Lipstick family, this country

Purple Cobra 1/12 – Better late than never

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FNGs: Nada
Warm Up: Good mornings x 10, SSH x 10, Merkins x 20, Fazio AC’s x 10 (front and back), Burpees x10
The Workout: Sorry I’m tardy to the party with the BB. Better late than never.

Moseyed behind the Teeter to the rock pile where YHC instructed PAX to grab 2 rocks. Make sure they travel well but will challenge you. Moseyed to the hill. You know the one.

Main Thing: DORA. Odd numbers left us with two groups: a 2 man and a 3man. One team mate excercises while the other sprints up the hill and back. Im convinced DORA stands for “Do Or Run Around.” 100 LSFs while holding your 2 rocks above your chest with arms extended. 200 Shoulder Presses with Rocks. 300 Squats with rocks.

After completing the DORA, YHC had PAX rock push back up the hill. Rocks were flat and the ground was wet so this was oddly satisfying.

After we reached the top of the hill, we headed to the wall behind the cleaners. YHC instructed PAX to place one rock in front and assume a BTW. 10 Rock spanks in cadence. Assumed a peoples chair position, getting a 10 count from everyone down the line and then ran it back.

YHC instructed PAX to circle up in front of the wall for 20x Mountain climbers. I think there was something else there, but its eluding me.

Return the rocks to their home.

Lets go get an oil change. Moseyed behind the Jiffy Lube to the guard rail. Urkins durkins and dips. Each PAX took a turn leading a 15 count of each.

Moseyed to Goodwill for some fast feet around the island, bear crawl to the next island, and then run it back.

Mosey back to COT

Mary: Box cutters, Freddie Mercuries
Announcements:
T-Claps (Recognition): PAX for avoiding the quitters fire and coming out in the cold rain for a beatdown.
Prayer: Our nation as we enter a new chapter. The hope for both decision makers and citizens to exercise compassion and empathy when interacting with others. Treat others as you would like to be treated

You Titled this Prefontaine Insanity?

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YHC brought out his favorite workout at Tiger Blood this morning. The screenshot of the workout indicated what the Q had titled it in his watch gave the Pax a good indication of what was coming.

FNGs: None
Warm Up: Mosey around the track. Leg swings s2s, tiger claws, Leg swings f2b, A skips, B skips
The Workout: Prefontaine 30/40
5k pace for 200 meters, then about 1:20 slower for 200 meters for 2 miles
400 recovery
Do it again for 1 mile

Cadence work over 100 meters
Progression strides at the end

Mary: Stretching
Announcements: GrowRuck coming up. Long Ass Run.
T-Claps (Recognition):
Prayer: Gigawatt, Full House’s co-worker, Fumunga, Our Country

And the tea bagger is born…

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The Workout: 8 HIM out this morning for some miles on what appeared to be a familiar route, the big dipper.  Only to be side tracked down Grigsby to Elm and back to 55.  Little did we know a yuge tea bag was formed.  Nice work by all, Lipstick was missing, apparently his johnson sock must have been in the laundry.
Prayer: Praise that Tracey Bailey is doing better, prayers for all of those with COVID and recovering.

Tough Ladders

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FNGs: None today
Warm Up:

Mosey to the track and a mosey lap

Grab some fence for side to side leg swings x10 IC

Tiger claws x10

Front to back leg swings x5 IC
The Workout:

Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval

Recovery mosey back to the flag and we were out of time

Mary:

Not today 🙁
Announcements:

Christmas party tonight!
T-Claps (Recognition):

UTI for crushing the last 400m

Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:

187’s M, Fanny Pack’s M, the pax that we were all thankful for